Achieving optimal performance and shedding those extra pounds as a cyclist requires more than just logging miles. It demands a well-structured diet plan that caters to the unique energy demands of cycling. This article dives deep into the intricacies of a cyclist's diet, providing insights and strategies to help you nail your nutrition, lose weight effectively, and enhance your cycling performance.
Introduction: Why a Cyclist's Diet is Different
A cyclist's diet differs significantly from a "normal person's" diet. Cycling expends a lot of energy, and to maximize your potential and recovery, a tailored nutrition plan is essential. This plan should focus on increased calorie intake, strategic nutrient timing, and a carbohydrate-centric approach.
Key Differences in a Cyclist's Diet
Increased Calorie Intake
To generate high power output during training, you need to fuel your body adequately. Calorie needs vary based on training intensity, fitness level, gender, and body size, but cyclists typically require between 3,000 to 6,000 calories daily.
Nutrient Timing
It's not just about what you eat, but when you eat it. Consuming carbohydrates before, during, and after training sessions is crucial for optimizing performance.
Carbohydrate Prioritization
Shift your nutrition plan to focus primarily on carbohydrates, your primary fuel source. Many cyclists overconsume proteins and fats, but should prioritize a high-carb diet plan.
Read also: Optimizing Performance Through Nutrition
Simple Sugars During Training
While training, simple sugars are beneficial. They digest quickly and are rapidly absorbed into your muscles. Avoid high-fiber, protein, and fat foods while riding, as they can slow digestion and cause gastrointestinal issues. Good options include drink mixes, granulated sugar, maltodextrin, energy gels, and sugar water.
Meal Planning
If you want to perform at your peak, you must plan your meals. Plan your post-ride meals and pre-race breakfasts.
Clean Eating
Consuming healthy, nutrient-dense foods is crucial, even though you burn a lot of calories. This provides the nutrients needed for recovery, prevents sickness, promotes gut health, and improves mental well-being.
Is Cycling Good for Weight Loss?
Cycling is an excellent exercise for weight loss. The recommendations in this article are geared toward cycling performance, but following them can lead to fat loss and improved performance alongside consistent cycling training.
Macronutrient Breakdown for Cyclists
Carbohydrates: The Primary Fuel
Carbohydrates should be the mainstay of your cycling meal plan. Focus on extra carbs before high-intensity interval sessions (Zone 4 or higher) or long-duration sessions (3+ hours).
Read also: Fueling Your Ride
Good Sources of Carbohydrates
- Fruits
- Grains (brown bread, pasta, and rice)
- Legumes
- Vegetables
- Sugary Sweets (in moderation during rides)
- Milk/Dairy
- Cycling-Specific Sport Foods
Protein: Repair and Rebuild
Protein helps you recover from intense, muscle-shredding activities. Focus on protein intake immediately after hard sessions of lifting, intense intervals, or 4+ hour rides.
Fats: Essential for Health
Healthy fats are necessary for healthy body function. Do not avoid them, but you most likely don’t need to seek fat out.
Good Sources of Healthy Fats
- Nuts
- Seeds
- Fish
- Oils (Olive oil)
Grocery Shopping for a Cyclist's Diet
When cleaning up your diet, focus on whole foods and avoid processed junk.
Fruits and Vegetables
- Bananas
- Avocados
- Grapes
- Spinach
- Kale
- Carrots
- Mushrooms
- White Onion
- Apples
- Peppers
- Potatoes (white, red, or sweet)
- Tomatoes
- Frozen Fruit (blueberries, cherries, pineapple, strawberries)
Protein/Meat
- Boneless Chicken Tenderloins
- White Eggs
- Pork Chops/Pork Tenderloin
- Filet Mignon (small portions)
Other Carbs
- Rice (Basmati and Jasmine)
- Jam
Dips
- Hummus
- Spicy Guacamole
- Baba Gannouj
Nutrient Timing: Before, During, and After Cycling
Before Cycling
Carbohydrates are the key for cycling performance. Finish eating solid foods 3 hours before a high-intensity session, or 90 minutes before an endurance session. You can use drink mix or any liquid carbs to keep your carb stores topped off.
During Cycling
Consume a wide variety of bars, gels, and chews, along with hydration products. Maple syrup in a soft flask and sugar water are simple and effective options. Avoid consuming much protein, fat, or fiber during the ride, as these slow the delivery of carbs and fluids. Aim for 60-90g of carbs per hour.
Read also: Boosting Cycling Performance
After Cycling
Refeed with normal whole foods and utilize carbs and protein.
Fueling Strategies for Different Durations and Intensities
Cycling for 2 Hours or Less
The body stores enough carbohydrates to fuel 90-120 minutes of cycling at an endurance pace (50-80% FTP). Supplement with 60-80g of carbs if training longer than 2 hours or at high intensity.
High-Intensity Cycling or Racing for Less Than 2 Hours
Focus on eating carbs for 2 days before the event, aiming for 5-7g of carbs per 1kg of body weight. Use easily digestible fuel like maple syrup and sugar water during the event.
Low-Intensity Cycling for More Than 2 Hours
Eat a normal breakfast leaning towards carbs and stay on top of fuel during the ride, getting 60-90g of carbs per hour.
High-Intensity Cycling for More Than 2 Hours
Carb loading is essential. The general recommendation is 10-12g of carbs per 1kg of body weight.
Cycling for Weight Loss: Balancing Performance and Calorie Deficit
Finding Your Race Weight
Weight loss can significantly improve cycling performance, especially when climbing. A key metric is your power-to-weight ratio (watts at FTP divided by body weight in kilograms). To improve this, you can increase your FTP or decrease weight.
Creating a Calorie Deficit
Weight loss happens primarily in the kitchen by creating a calorie deficit. Choose the right foods and couple them with riding. The goal is to lose fat and spare as much muscle as possible.
Macronutrient Levers for Weight Loss
Think of your macronutrients as a lever. Prioritize protein (around 2g per kilogram of body weight), then prioritize carbohydrates, and adjust fat intake accordingly.
Structured Training for Weight Loss
Structured training is an efficient way to create a calorie deficit and raise your fitness. It also increases your post-exercise oxygen consumption, which can last 24-36 hours post-workout.
Fasted Rides for Fat Burning
Riding in a fasted state can train your body to burn fat. However, these rides should be short or very slow to avoid catabolizing muscle.
Preserving Lean Muscle Mass
To preserve lean muscle mass while combining cycling and weight loss:
- Create a sensible calorie deficit.
- Eat plenty of protein (around 2g per kilogram of body weight).
- Add in some strength training.
Sample 7-Day Meal Plan for Cyclists
Here's an example of a 7-day meal plan to fuel your cycling and weight loss goals:
Monday: Off Day
- Meals: Well-rounded diet with protein and healthy fats. Reduce carb loading from the weekend.
Tuesday: Intensity Training (2 hours)
- Breakfast: Oatmeal, cereal, breads, jams. Finish solid foods 3 hours before the ride. Fit extra carbs in at night to prepare for the next day.
Wednesday: Endurance Ride
*Preride + On-Bike: Refer to the Ride-Specific Fueling Guidelines for preride and on-bike nutrition choices tailored to easy, hard, and endurance days.
Thursday: Intensity Training
Friday: Intensity Training
Saturday/Endurance Ride:
*Preride + On-Bike: Refer to the Ride-Specific Fueling Guidelines for preride and on-bike nutrition choices tailored to easy, hard, and endurance days.
Sunday/Endurance Ride:
*Preride + On-Bike: Refer to the Ride-Specific Fueling Guidelines for preride and on-bike nutrition choices tailored to easy, hard, and endurance days.
Daily Meals: (Choose one option from each category)
- Breakfast Options:
- Banana-Berry Smoothie
- Coconut Quinoa Yogurt Bowl
- Nutty Oatmeal Bowl
- Fruity Oatmeal Bowl
- Maple Berry Kamut
- Eggs and Whole Grain Toast
- Snack Options:
- Crackers and Hummus
- Yogurt and Berries
- Fruit and Nuts
- Crudités and Hummus
- Turkey Wrap
- Banana and Chocolate Milk (30 to 60 minutes post-ride)
- Dressed Potato (30 to 60 minutes post-ride)
- Lunch Options:
- Chicken Primavera Rice Bowl
- Grilled Chicken Sandwich served with veggies and hummus
- Smoked Salmon Rice Bowl
- Savory Sandwich Wrap
- Maple Berry Waffles
- Dinner Options:
- Mediterranean Bulgur
- Spicy Thai Curry
- Grilled Turkey Burger with Oven-Baked Fries and Steamed Spinach
- Hibachi Stir-Fry
- Chicken Fajitas
- Zesty Spaghetti and Meatballs
- Oven-Roasted Salmon and Baked Sweet Potato Fries with Steamed Vegetables
Foods to Eat
Carbohydrate-Rich Foods
Load up on carbohydrates like pasta, rice, and bread to fuel long rides and recovery.
Protein for Muscle Repair
Incorporate lean meats, fish, and plant-based proteins to support muscle recovery after strenuous rides.
Electrolytes
Include bananas, potatoes, and salted snacks to replenish electrolytes lost during sweating.
Healthy Fats
Add sources like seeds, nuts, and oils to provide sustained energy and reduce inflammation.
Plenty of Fluids
Focus on maintaining hydration with water, electrolyte drinks, and herbal teas.
Foods Not to Eat
Heavy Dairy Products
Limit heavy creams and cheeses which can be hard to digest during long rides.
Fried Foods
Avoid fried and greasy foods that can upset your stomach during vigorous exercise.
Strategies for Reducing Energy Intake
- Increase Foods Low in Energy Density: Incorporate large amounts of fruits and vegetables into your meals.
- Set a Specific Weight Loss Goal: Aim to lose 0.5 kg per week to prevent muscle loss.
- Make Subtle Dietary Changes: Add lots of vegetables to your pizza and reduce the amount of cheese.
- Incorporate Low-Energy-Density Foods Before Meals: Consume a salad low in energy density before your main meal.
- Don't Change Eating Behaviors Completely: Allow yourself occasional treats to prevent feelings of deprivation.
Balancing Carbs, Protein, and Fats
When optimizing your diet for cycling performance and weight loss, it’s helpful to think of your macronutrients as a lever. On one end, you have fats, and on the other, you have carbs. At the fulcrum rests proteins. So the first step is determining how much protein you need. Then prioritize carbohydrates because it’s the body’s preferred fuel source when performance matters.
Tips for Success
Consistency is Key
A steady approach will help you analyze what is working and what isn’t so that you can develop positive new habits.
Start Small
Little changes are easier to manage and will aid your consistency.
Record Your Data
Recording data provides the means for measuring your success and helps you celebrate progress.
Focus on Nutrient-Dense Foods
Eat lots of vegetables as they are low in calories but high in nutrients.